Vegetable Tangine
A warm, hearty vegetable dish with the flavors of the Mediterranean.
Prep Time 30 minutes mins
Cook Time 1 hour hr
Course Main Course, Side Dish
Cuisine Arabic, Mediterranean
Servings 3 people
Calories 145 kcal
Spice Mix (Ras El Hanout)
- 2 tsp Ground Cardamon
- 2 tsp Smoked Paprika
- 2 tsp Ground Ginger
- 2 tsp Mace
- 1 tsp Ground Cinnamon
- 1 tsp Nutmeg
- 1 tsp Tumeric
- 1 tsp Ground Coriander
- 1 tsp Ground Cumin
- 1 tsp Salt
- 1/2 tsp Cayenne
- 1/2 tsp Black pepper Fresh Ground
- 1/2 tsp Ground Anise Seed
- 1/4 tsp Ground Cloves
Veggies
- 2 tbsp Olive Oil
- 1/2 ea Onion Peeled, rough chop
- 1/2 ea Eggplant Medium, washed chunked to 1" cubes
- 2 ea Potatoes Yukon Gold, peeled, chunked to 1" cubes
- 1 ea carrot peeled chunked to 1" cubes
- 1 cup Kalmata olives pitted
- 1/2 ea Cauliflower Washed, broken to 1' chunks
- 1/2 cup Cooked Chick Peas
- 2 cup Vegetable stock Low Sodium
- 3 cloves Garlic Peeled Crushed
- 1 ea bay leaf
- 1/2 ea Lemon Zested and juiced
- Salt To Taste
- 1 tsp Honey
Tangine
Preheat oven to 375
In a frying pan over medium heat, heat oil to a shimmer
Add onions and sautee until golden
Remove onions and reserve
Add eggplant to frying pan and bronw on all sides
In a dutch oven, add veggie stock, garlic, 2 tbs spice mix, honey, bay leaf, lemon juice and zest. Bring to a simmer over medium heat until teh honey disolvess
Add in potato, carrot, olives, eggplant, onions
Place cauliflower and chick peas on top
Lid up and bake
Serve with a crusty sourdough or couscous
A bit of work, but for a warming, hearty, tasty vegetarian/vegan meal it is well worth the effort.
One can add in boneless/skinless chicken thighs, and swap out the veggie stock for chicken.
AS this is a bit of a braise, one can drop the temp and add other protein, Lamb would be traditional.
Calories: 145kcalCarbohydrates: 13gProtein: 2gFat: 11gSaturated Fat: 2gSodium: 1410mgPotassium: 143mgFiber: 3gSugar: 4gVitamin A: 1206IUVitamin C: 2mgCalcium: 48mgIron: 3mg
Keyword Baked, Braised, Vegetable